FITNESS

and
NUTRITION
PROGRAM
(SEPTEMBER 27 – OCTOBER 24, 2021)

NAME: ABRAM ICE FABI

SUBJECT TEACHERS: MR. JOVI ARIAS
& MR. JAN VINCENT ONIPA
GRADE AND SECTION: 10-EMERALD
SUBJECT: MATH AND MAPEH
 1st week SEP. 26, 2021 - OCT, 2, 2021
(SUNDAY/SATURDAY = RESTDAY)

DATE/DAY EXERCISE MEAL PLAN REMARKS

JUMPING JACKS 20 BREAKFAST: 1 AND 1/2
SEP. 27, 2021 PUSH-UPS 8 CUPS OF RICE, SCRAMBLED
(MON) CURL-UPS 8 EGG, 1 BANANA

LEG RAISE 8
LUNCH: 1 AND 1/4 CUPS OF COMPLETED
RICE, CHICKEN,
4:00 P.M/ PLANK 0:20 DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 8 VEGETABLE SOUP
(1 SET EACH)

JUMPING JACKS 25 BREAKFAST: 1 AND 1/2
SEP. 28, 2021 PUSH-UPS 9 CUPS OF RICE, VEGETABLE
(TUES) CURL-UPS 9 SOUP, 1 BANANA

LEG RAISE 9 LUNCH: 1 AND 1/4 CUPS OF COMPLETED
4:00 P.M/ RICE, HAM
PLANK 0:25
DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 9
ROASTED CHICKEN
(1 SET EACH)

JUMPING JACKS 30 BREAKFAST: 1 AND 1/2
SEP. 29, 2021 PUSH-UPS 10 CUPS OF RICE, BOILED EGG,
(WED) CURL-UPS 10 1 BANANA

LEG RAISE 10 LUNCH: 1 AND 1/4 CUPS OF COMPLETED
4:00 P.M/ RICE, FISH
PLANK 0:30
DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 10
FISH
(1 SET EACH)

JUMPING JACKS 35 BREAKFAST: 1 AND 1/2
SEP. 30, 2021 PUSH-UPS 11 CUPS OF RICE, HOTDOG. 1
(THURS) CURL-UPS 11 BANANA
LUNCH: 1 AND 1/4 CUPS OF

LEG RAISE 11
RICE, HOTDOG AND HAM
COMPLETED
4:00 P.M/ PLANK 0:35
DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 11 PORK
(1 SET EACH)

JUMPING JACKS 40 BREAKFAST: 1 AND 1/2
OCT. 01, 2021 PUSH-UPS 12 CUPS OF RICE, SUNNY SIDE
(FRI) CURL-UPS 12 UP, 1 BANANA

LEG RAISE 12 LUNCH: 1 AND 1/4 CUPS OF COMPLETED
4:00 P.M/ PLANK 0:40 RICE, PORKCHOP
5:00 P.M DINNER: 1 CUP OF RICE,
RUSSIAN TWIST 12
CHICKEN
(1 SET EACH)
2nd week OCT. 03, 2021 - OCT, 09, 2021
(SUNDAY/SATURDAY = RESTDAY)

DATE/DAY EXERCISE MEAL PLAN REMARKS

JUMPING JACKS 20 BREAKFAST: 1 AND 1/2
OCT. 04, 2021 PUSH-UPS 8 CUPS OF RICE, BACON, 1
(MON) CURL-UPS 8 BANANA

LEG RAISE 8 LUNCH: 1 AND 1/4 CUPS OF COMPLETED
RICE, CHICKEN
4:00 P.M/ PLANK 0:20
DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 8
FISH
(2 SETS EACH)

JUMPING JACKS 25 BREAKFAST: 1 AND 1/2
OCT. 05, 2021 PUSH-UPS 9 CUPS OF RICE, NUGGETS, 1
(TUES) CURL-UPS 9 BANANA

LEG RAISE 9 LUNCH: 1 AND 1/4 CUPS OF COMPLETED
4:00 P.M/ RICE, LUMPIA
PLANK 0:25
DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 9
SINABAWANG BABOY
(2 SETS EACH)

JUMPING JACKS 30 BREAKFAST: 1 AND 1/2
OCT. 06, 2021 PUSH-UPS 10 CUPS OF RICE, EGG, 1
(WED) CURL-UPS 10 BANANA

LEG RAISE 10 LUNCH: 1 AND 1/4 CUPS OF COMPLETED
4:00 P.M/ RICE, PORK
PLANK 0:30
DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 10 CHICKEN
(2 SETS EACH)

JUMPING JACKS 35 BREAKFAST: 1 AND 1/2
OCT. 07, 2021 PUSH-UPS 11 CUPS OF RICE, HOTDOG, 1
(THURS) CURL-UPS 11 BANANA
LUNCH: 1 AND 1/4 CUPS OF

LEG RAISE 11
RICE, HOTDOG
COMPLETED
4:00 P.M/ PLANK 0:35
DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 11 BARBECUE
(2 SETS EACH)

JUMPING JACKS 40 BREAKFAST: 1 AND 1/2
OCT. 08, 2021 PUSH-UPS 12 CUPS OF RICE, HAM, 1
(FRI) CURL-UPS 12 BANANA

LEG RAISE 12 LUNCH: 1 AND 1/4 CUPS OF COMPLETED
RICE, VEGETABLE SOUP
4:00 P.M/ PLANK 0:40
DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 12 VEGETABLE SOUP
(2 SETS EACH)
3rd week OCT. 10, 2021 - OCT, 16, 2021
(SUNDAY/SATURDAY = RESTDAY)

DATE/DAY EXERCISE MEAL PLAN REMARKS

JUMPING JACKS 20 BREAKFAST: 1 AND 1/2
OCT. 11, 2021 PUSH-UPS 8 CUPS OF RICE, SCRAMBLED
(MON) CURL-UPS 8 EGG, 1 BANANA

LEG RAISE 8
LUNCH: 1 AND 1/4 CUPS OF COMPLETED
RICE, CHICKEN, 1 BANANA
4:00 P.M/ PLANK 0:20 DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 8 VEGETABLE SOUP
(3 SETS EACH)

JUMPING JACKS 25 BREAKFAST: 1 AND 1/2
OCT. 12, 2021 PUSH-UPS 9 CUPS OF RICE, VEGETABLE
(TUES) CURL-UPS 9 SOUP, 1 BANANA

LEG RAISE 9 LUNCH: 1 AND 1/4 CUPS OF COMPLETED
4:00 P.M/ RICE, CHICKEN
PLANK 0:25
DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 9
CHICKEN
(3 SETS EACH)

JUMPING JACKS 30 BREAKFAST: 1 AND 1/2
OCT. 13, 2021 PUSH-UPS 10 CUPS OF RICE, SARDINES, 1
(WED) CURL-UPS 10 BANANA

LEG RAISE 10 LUNCH: 1 AND 1/4 CUPS OF COMPLETED
4:00 P.M/ RICE, GINALING
PLANK 0:30
DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 10 TORTANG TALONG
(3 SETS EACH)

JUMPING JACKS 35 BREAKFAST: 1 AND 1/2
OCT. 14, 2021 PUSH-UPS 11 CUPS OF RICE, SCRAMBLED
(THURS) CURL-UPS 11 EGG, 1 BANANA
LUNCH: 1 AND 1/4 CUPS OF

LEG RAISE 11
RICE, PAKBET
COMPLETED
4:00 P.M/ PLANK 0:35
DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 11 VEGETABLE SOUP
(3 SETS EACH)

JUMPING JACKS 40 BREAKFAST: 1 AND 1/2
OCT. 15, 2021 PUSH-UPS 12 CUPS OF RICE, HAM AND
(FRI) CURL-UPS 12 HOTDOG, 1 BANANA

LEG RAISE 12 LUNCH: 1 AND 1/4 CUPS OF COMPLETED
RICE, HOTDOG
4:00 P.M/ PLANK 0:40
DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 12 PANCIT
(3 SETS EACH)
4th week OCT. 17, 2021 - OCT, 23, 2021
(SUNDAY/SATURDAY = RESTDAY)

DATE/DAY EXERCISE MEAL PLAN REMARKS

JUMPING JACKS 20 BREAKFAST: 1 AND 1/2
OCT. 18, 2021 PUSH-UPS 8 CUPS OF RICE, NUGGETS, 1
(MON) CURL-UPS 8 BANANA

LEG RAISE 8 LUNCH: 1 AND 1/4 CUPS OF COMPLETED
RICE, CORNBEEF
4:00 P.M/ PLANK 0:20
DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 8
BIHON
(4 SETS EACH)

JUMPING JACKS 25 BREAKFAST: 1 AND 1/2
OCT. 19, 2021 PUSH-UPS 9 CUPS OF RICE, SCRAMBLED
(TUES) CURL-UPS 9 EGG, 1 BANANA

LEG RAISE 9 LUNCH: 1 AND 1/4 CUPS OF COMPLETED
4:00 P.M/ RICE, FISH
PLANK 0:25
DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 9
CHICKEN
(4 SETS EACH)

JUMPING JACKS 30 BREAKFAST: 1 AND 1/2
OCT. 20, 2021 PUSH-UPS 10 CUPS OF RICE, SUNNY SIDE
(WED) CURL-UPS 10 UP, 1 BANANA

LEG RAISE 10 LUNCH: 1 AND 1/4 CUPS OF COMPLETED
4:00 P.M/ RICE, ADOBO
PLANK 0:30
DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 10 ADOBO
(4 SETS EACH)

JUMPING JACKS 35 BREAKFAST: 1 AND 1/2
OCT. 21, 2021 PUSH-UPS 11 CUPS OF RICE, SCRAMBLED
(THURS) CURL-UPS 11 EGG, 1 BANANA
LUNCH: 1 AND 1/4 CUPS OF

LEG RAISE 11
RICE, FRIED CHICKEN
COMPLETED
4:00 P.M/ PLANK 0:35
DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 11 ROASTED CHICKEN
(4 SETS EACH)

JUMPING JACKS 40 BREAKFAST: 1 AND 1/2
OCT. 22, 2021 PUSH-UPS 12 CUPS OF RICE, BOILED EGG,
(FRI) CURL-UPS 12 1 BANANA

LEG RAISE 12 LUNCH: 1 AND 1/4 CUPS OF COMPLETED
RICE,
4:00 P.M/ PLANK 0:40
DINNER: 1 CUP OF RICE,
5:00 P.M RUSSIAN TWIST 12 SIINGANG
(4 SETS EACH)
Documentation

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